ʻAi Kūʻē Insulin: Pehea e kōkua ai ka ʻai Keto e lanakila ai

Ua lohe paha ʻoe i ka pilina ma waena o nā meaʻai haʻahaʻa haʻahaʻa e like me ka meaʻai ketogenic a me ka pale ʻana i ka insulin?

ʻOiai he mea ʻē paha ia i ka wā mua, aia paha ka hopena maikaʻi ma waena o ka ʻai ʻana i ka meaʻai ketogenic haʻahaʻa, momona momona a me ka hōʻemi ʻana a i ʻole ka hoʻopau ʻana i kou kūpaʻa insulin.

E heluhelu no ka ʻike pono i ke ʻano o ka insulin resistance, nā mea pilikia e pili ana i ka insulin resistance, a me nā meaʻai e pili ana i ka hoʻomohala ʻana o ka insulin resistance. No ka hoʻomaka ʻana, e ʻike ʻoe i nā kumu nui o ka pale ʻana i ka insulin i ʻike ʻoe i ka mea e hoʻopilikia ai.

He aha ke kūpaʻa o ka insulin?

Pilikia ke kamaʻilio e pili ana i ka insulin resistance (IR) me ka ʻole e kamaʻilio mua e pili ana i ke ʻano o ka insulin (a i ʻole kāna hana).

I nā manawa a pau e ʻai ai ʻoe, pono kāu ʻōnaehana digestive e wāwahi i ka meaʻai i mau meaʻai hiki ke hoʻohana. I kēlā me kēia manawa āu e ʻai ai i nā meaʻai momona momona e like me ka berena keʻokeʻo, ka pasta palaoa piha, a i ʻole ka wai huaʻai, ua hoʻololi ʻia kēlā mau carbohydrates i kahi ʻano kōpaʻa hiki ke hoʻohana ʻia i kapa ʻia he glucose ke ʻeli ʻia e kou kino.

Hoʻohana ke kino i ka glucose no ka hoʻoulu ʻana i kāu mau cell a pau, e like me kāu kaʻa e hoʻohana ai i ka ʻaila no ka hele ʻana mai ka home i ka hana. I ka wā ʻai ʻana, hoʻokuʻu ʻia ka glucose i loko o ke kahe koko, e piʻi ai ke kiʻekiʻe o ka glucose koko, ʻike ʻia hoʻi ʻo ke koko koko.

Ma laila kahi e komo ai ka insulin.

I ka ʻike ʻana o kou pancreas he kiʻekiʻe ke kiʻekiʻe o ka glucose koko, hana ia a hoʻouna i ka insulin e hoʻihoʻi iā lākou i ke kaulike.

He hormone ka Insulin no ka hoʻoneʻe ʻana i ka glucose mai ke kahe koko i loko o nā cell, kahi e hiki ai ke hoʻohana. ʻO kēia ka mea i kapa ʻia ʻo ka hōʻailona insulin. I ka lawe ʻana o nā ʻiʻo a me nā mea momona i ka glucose a pau, hoʻi ka pae kō koko i ka maʻamau ma muli o ka hopena ( ¹ ).

He hana maikaʻi ka Insulin no ka mālama ʻana i nā pae kōpaʻa koko olakino i ka hapa nui o nā kānaka. Eia nō naʻe, i kekahi manawa hoʻopau kāu mau cell i ka pane ʻana i ka hoʻowalewale o ka insulin a lilo i mea i kapa ʻia ʻo ka insulin resistance.

ʻO ke kū ʻana o ka insulin ma ke kumu o nā maʻi metabolic he nui, ʻoi aku ka maʻi diabetes type 2 ( ² ).

Pehea ka hana ʻana o ka insulin resistance?

Ke pau kou ʻiʻo, ate, a me kou mau momona i ka ʻai ʻana i ka glucose a pau i loko o kou koko, ʻaʻohe wahi e hele ai ke kō, no laila e mau ke kiʻekiʻe o kou koko koko. Pane mai kou pancreas ma ka hana hou ʻana i ka insulin no ka hoʻoponopono ʻana i ke kō a pau e lana ana.

Hiki i kou pancreas ke hoʻomau i kēia hana hou no kekahi manawa, akā e pau ka hopena inā ʻaʻole hiki iā ia ke hana i ka insulin e hoʻomalu i ka glucose i kou kino.

Me ka pōʻino a me ka hoʻokaʻawale ʻana o nā pūnaewele o ka pancreas i ke kaʻina hana, holo nui ka glucose, me ka paʻakikī o ke komo ʻana i loko o nā cell a mālama i ke kiʻekiʻe o ke kō koko.

No laila, loaʻa iā ʻoe ke kō koko kiʻekiʻe a me nā pae insulin kiʻekiʻe. Inā hiki i kāu mau kōpaʻa koko i kahi paepae, hiki ke ʻike ʻia ʻoe me ka maʻi maʻi type 2, kahi e pono ai ʻoe i nā ʻōlelo kuhikuhi no ka mālama ʻana i ka pae o ka insulin a me ka pae glucose.

ʻO ka mea maʻamau, ʻo ka hōʻike ʻana o ke kauka no ka prediabetes a i ʻole ka maʻi diabetes type 2 ka mea maʻamau i ka wā e ʻike ai ka hapa nui o ka poʻe i loaʻa iā lākou ka insulin resistance.

A ma muli o ka lōʻihi o kou haʻalele ʻana i ke kō koko kiʻekiʻe me ka mālama ʻole ʻia, ʻo ia paha ke ʻano o ka hoʻomaka ʻana i nā lāʻau hoʻomalu kō koko ke haʻalele koke ʻoe i ke keʻena o kāu kauka.

No ke aha he ʻōlelo maikaʻi ʻole ke kū ʻana o ka insulin

Hoʻomaopopo pinepine nā kauka a me nā kānaka ʻepekema i ke kūʻē ʻana o ka insulin ma ke ʻano he prediabetes no ka mea inā ʻaʻohe mea e hoʻololi i kāu meaʻai a me kou nohona, ʻaʻole hiki i kou kino ke mālama i ke kō i loko o kou kahawai koko, a e ʻike ʻia ʻoe me ka maʻi diabetes type 2 ( ³ ).

ʻO ka loaʻa ʻana o ka maʻi diabetes type 2, ke kiʻekiʻe o ke kō koko kiʻekiʻe, a me ke kūpaʻa ʻana o ka insulin i pili i nā kūlana olakino koʻikoʻi e like me:

• ʻO ka maʻi puʻuwai a me ke koko kiʻekiʻe ( ⁴ )
• ʻO ka cholesterol kiʻekiʻe a me nā triglycerides kiʻekiʻe ( ⁵ )
• Ka maʻi maʻi ( ⁶ )
• hahau ( ⁷ )
• Polycystic ovary syndrome ⁸ )
• ʻO ka maʻi Alzheimer ( ⁹ )
• gout ( ¹⁰ )
• ʻO ka maʻi ʻaʻai momona nonalcoholic a me ka maʻi maʻi colorectal ( ¹¹ )

Eia kekahi o nā kumu nui o ka make ʻaʻole wale ma US, akā a puni ka honua ( ¹² ).

Anei oe i ka makaʻu?

He aha ke kumu o ka pale ʻana i ka insulin?

Wahi a nā Centers for Disease Control and Prevention (CDC), 86 miliona ʻAmelika i loaʻa i ka prediabetes a i ʻole ka insulin resistance (IR), akā ʻo 25% o kēlā poʻe ʻaʻole ʻike iā lākou. ¹³ ).

Me he mea lā ʻo ke kumu maopopo loa o ke kō koko kiʻekiʻe ke ʻai ʻana i ka nui o nā kalapona a me nā meaʻai kō a me nā mea inu, a he hapa ʻoiaʻiʻo ia ( ¹⁴ ).

Akā ʻo ka noho maʻamau e hoʻonui ai i kou pae glucose no ka mea ʻaʻole loaʻa i kāu mau cell kahi manawa e hoʻohana ai i ke kō a pau (heluhelu: ikehu) i loko o kou kahe koko ( ¹⁵ ).

Hiki ke hoʻoikaika a hoʻonui ʻia ka pale ʻana i ka insulin e:

• ʻO kou mau makahiki. Hiki ke hoʻopilikia i ka hoʻoikaika ʻana o ka insulin i nā kānaka o kēlā me kēia makahiki, akā ua piʻi aʻe ka pilikia o ka hoʻomohala ʻana i ka hoʻoikaika ʻana i ka insulin i kou mau makahiki ( ¹⁶ ).
• kou kumu. Inā no ʻAmelika ʻAmelika ʻoe, Pacific Islander, Alaska Native, ʻAsia ʻAmelika, Hispanic/Latino, a i ʻole ʻAmelika ʻAmelika, ʻoi aku ka nui o kou pilikia no ka IR ma mua o nā mea ʻē aʻe ( ¹⁷ ).
• Piʻi koko kiʻekiʻe. ʻOi aku ma mua o 50% o nā pākeke me ke kiʻekiʻe kiʻekiʻe ke kūpaʻa pū i ka insulin ( ¹⁸ ).
• ʻAhu ʻā. Inā ma muli o ka ʻai maikaʻi ʻole a i ʻole ke kaulike ʻana o ka maʻi bacteria ʻōpū olakino ( ¹⁹ ), alakaʻi kēia i ke koʻikoʻi oxidative, kahi e hoʻoikaika ai i ka pale ʻana i ka insulin ( ²⁰ ).
• Polycystic ovary syndrome (PCOS). ʻO kēia ka mea i ʻoi aku ka maʻalahi o nā wahine i ka pale ʻana i ka insulin a me ka loaʻa ʻana o ke kaumaha ( ²¹ ).

ʻO ia ke kumu, ma waho aʻe o kāu nānā makahiki me kāu GP, pono ʻoe e nānā i ke kiʻekiʻe o ke kō koko koko i kēlā me kēia makahiki, ʻoi aku ka nui inā hāʻule ʻoe i kekahi o kēia mau ʻano pilikia.

Pehea e ʻike ai inā ʻaʻole ʻoe e pale i ka insulin

No ka paʻakikī o kou kino e hoʻohālikelike i kou koko koko a me ka pae o ka insulin iā ia iho, hiki ke lawe i nā makahiki a hiki i ka pae o ka insulin resistance.

ʻAʻole ʻike ka hapa nui o ka poʻe i nā hōʻailona o ka pale ʻana i ka insulin ʻoiai he mea maʻamau ia ma ʻAmelika Hui Pū ʻIa:

• Loaʻa iā 24% o nā pākeke ma luna o 20 makahiki ( ²² )
• He mea maʻamau ia ma mua o 70% o nā wahine momona a momona paha ( ²³ )
• ʻO 33% o nā keiki momona a me nā ʻōpio i loaʻa i ka insulin resistance ( ²⁴ )

Ua pilikia ʻoe i nā hōʻailona kino o ke kūʻē ʻana i ka insulin? Aia ma lalo nā hōʻailona e pili ikaika ana me ka hoʻoikaika ʻana i ka insulin a no laila hiki ke hoʻonui i kou pilikia o ka maʻi diabetes type 1 a i ʻole type 2 diabetes.

• Pololi mau ʻoe, makemake nui ʻoe i ke kō, a manaʻo ʻoe ʻaʻole hiki iā ʻoe ke ʻai i nā kalapona i lawa ka māʻona ( ²⁵ ).
• ʻO ka loaʻa ʻana o ke kaumaha a me ka hiki ʻole ke lilo i ke kaumaha (ʻoi loa ma ka ʻōpū). Inā paʻakikī ʻoe a ʻoi paha ke kaumaha a lawe i ka nui o ke kaumaha o ke kino ma ka ʻāpana o kou ʻōpū me ka hoʻāʻo ʻana i nā ʻano meaʻai hoʻemi kaumaha, ʻo ke kūʻē ʻana paha o ka insulin ke hewa.
• Ua pehu nā manamana lima a me nā kuʻekuʻe wāwae ma muli o ke kaulike ʻole o ka potassium a me ka sodium ( ²⁶ ).
• ʻO Acrochordons a me acanthosis nigricans, a i ʻole nā ​​ʻāpana ʻeleʻele o ka ʻili ma nā ʻāʻī o ka ʻāʻī, nā ʻūhā, nā ʻūhā, a me ka ʻāpana ʻāʻī ( ²⁷ ).
• ʻO ka ʻōhule kane a me ka lauoho lahilahi, ʻoiai he wahine ʻoe ( ²⁸ ).
• maʻi ʻāʻī ( ²⁹ )

No laila he aha kaʻu e hana ai inā manaʻo wau hiki iaʻu ke kū i ka insulin?

E hoʻolālā i kahi manawa me kāu kauka i ka hikiwawe. E nānā ʻo ia i kāu mōʻaukala olakino, hāʻawi iā ʻoe i kahi hōʻike piha, a hoʻouna iā ʻoe no kahi hoʻāʻo ʻana i ka glucose e ʻike pono ai.

Pono ʻoe e ana i kāu glucose koko hoʻokēʻai a me ka pae o ka insulin e ʻike ai i hea ʻoe ma ka pālākiō IR. Hōʻike maʻamau nā pae insulin hoʻokēʻai kiʻekiʻe i ka pale ʻana i ka insulin. Mai kaumaha ʻoe inā lohe ʻoe i nā lono ʻino. Hiki ke hoʻohuli ʻia ke kūʻē ʻana o ka insulin a me ka maʻi diabetes type 2.

Ua hōʻike ʻia ʻo ka hoʻoikaika kino a me ka lilo ʻana o ke kaumaha ʻo ia nā lāʻau lapaʻau maikaʻi loa no ka lilo ʻana i slimmer. pili i ka insulin, ʻo ia hoʻi, e hoʻomaʻamaʻa i kāu mau cell i ke kōkua o ka insulin.

Ma muli o ka piʻi ʻana o ka hoʻoikaika ʻana i ka insulin me ka nui o nā kaʻaʻai āu e ʻai ai, hōʻike ka noiʻi e hiki ke hoʻohana maikaʻi ka ʻai haʻahaʻa haʻahaʻa e like me ke keto ʻaʻole wale no. nele i ka kaumaha akā e hoʻohaʻahaʻa i ke kō koko a hoʻoponopono hou i ke ʻano o ka hana ʻana o ka insulin i kou kino.

ʻO ka ʻepekema ma hope o ka ʻai ketogenic a me ka pale ʻana i ka insulin

ʻAi ka awelika ʻAmelika ma waena o 225-325 grams o nā kalapona i ka lā ( ³⁰ ).

I kēlā me kēia manawa e ʻai ai ʻoe i ka carbohydrate, hoʻomaka ʻoe i ka pane o ka insulin. ʻAʻohe ʻano o nā kalapona āu e ʻai ai (nā kalapona maʻalahi i loko o nā meaʻai i hoʻoponopono ʻia a i ʻole nā ​​​​kāpaʻa paʻakikī e like me nā mea kanu starchy), lilo lākou a pau i kō koko no kāu mau cell e hoʻohana ai.

ʻOi aku ka nui o nā kalapona a me ke kō āu e ʻai ai, ʻoi aku ka nui o ka glucose i hoʻokuʻu ʻia i loko o ke kahe koko (a no laila ʻoi aku ka nui o ka insulin). No laila ke kū ʻole ʻoe i ka insulin, ʻo nā kalapona kou ʻenemi maikaʻi loa.

Ua like ia me ka ma'i pīkī. E poina paha ʻoe i ka ʻai ʻana, akā inā ʻike ʻoe he pilikia kou kino i ka ʻai ʻana, e hana mau anei ʻoe?

ʻAʻole loa ka nui o nā kānaka i ka pīkī.

Pono ʻoe e noʻonoʻo i nā ʻakika e like me ka pīkī ke kaumaha ʻoe a i ʻole ke kūpaʻa i ka insulin a makemake ʻoe e lilo i ke kaumaha.

ʻO ka ʻai ketogenic kahi ala haʻahaʻa haʻahaʻa, momona kiʻekiʻe i ka ʻai ʻana. Ma muli o kou kiʻekiʻe, ke kaumaha, nā pahuhopu kino, a me ka pae hana, pono e hoʻokaʻawale ʻia kāu macros keto i kēlā me kēia lā i:

No laila ma kahi o ka ʻai ʻana i ka 300 grams o nā kalapona i kēlā me kēia lā, e kaupalena ʻoe i kāu ʻai i kēlā me kēia lā ma waena o 25 a 50 g. Inā ʻoe e noʻonoʻo pehea e hiki ai i kou kino ke ola me ka liʻiliʻi o nā ʻakika, aia ka pane hikiwawe metabolic.

hikiwawe metabolic

E like me ka hana ʻana o kou kino i ke kō mai ka waiʻaleʻa, hiki iā ia ke hana like me ka maʻalahi (a ʻōlelo kekahi ʻoi aku ka maikaʻi) ma nā ketones mai nā hale kūʻai momona o kou kino.

ʻO kāu meaʻai maikaʻi hou, ʻo ia ka nui o nā momona, me nā avocados, ʻaila ʻoliva, nā huahana waiu maikaʻi loa, a me nā nati a me nā ʻanoʻano; nā pūmua e komo pū ana pipi, moa, sardine a me na mea io hānai mauʻu; a me nā mea kanu fiber kiʻekiʻe, me nā lau lau ʻole starchy.

Inā ʻoe e noʻonoʻo nei i ke ʻano o ke ketone, eia ka pane: Ketones, ʻike ʻia hoʻi ʻo "ketone kino," ʻo ia nā molekole ikehu i hana ʻia e kou kino ma ka wāwahi ʻana i ka momona no ka ikehu ke haʻahaʻa kāu ʻai kaʻa. e like me ka wehewehe ʻana ma kēia ʻatikala ma ketones.

Ke hoʻopau ʻoe i ke kō a me nā ʻakika mai kāu ʻai ʻana, e hoʻohana ana kou kino i ka glucose hou aʻe i loko o kou koko. Hiki iā ʻoe ke hoʻihoʻi hou i ke kō koko a me ka pae o ka insulin, no ka mea, e pau ana ke kō aʻe e lana ana i loko o kou koko ma hope o kekahi mau lā ma kahi ʻai kaʻa haʻahaʻa loa.

I ka hoʻomaka ʻana o kou kino e holo ma luna o nā ketones, e hoʻoemi ʻoe i ka insulin no ka mea e emi ana ka glucose e mālama ai. ʻO kēia ka mea e pane ai nā ʻiʻo a me nā momona momona i ka insulin.

ʻO ia ka mea e hana ai keto i ka meaʻai kūpono no ka pale ʻana i ka insulin.

Akā he aha ka ʻōlelo a ka ʻepekema?

ʻIke ʻia ka noiʻi maʻi ʻo ka meaʻai ketogenic haʻahaʻa haʻahaʻa, momona momona e hoʻohaʻahaʻa i ka pae o ka insulin hoʻokē ʻai, hoʻomaʻamaʻa i ke kō koko, hoʻomaikaʻi i ka ʻike insulin, a kōkua. lilo kaumaha ma ke ano ʻoi aku ka maikaʻi ma mua o nā meaʻai haʻahaʻa momona.

A no ke aha ia mea? ʻEkolu kumu.

#1: Hoʻopau ʻo Keto i ke kumu nui o ka hoʻoikaika ʻana i ka insulin

Ua hōʻike ʻia nā haʻawina ʻo ka hoʻopaʻa ʻana i nā haʻahaʻa i kēlā me kēia lā e hoʻomaikaʻi i nā hiʻohiʻona āpau o ka metabolic syndrome, e like me ( ³¹ ):

• Hertertension
• kiʻekiʻe ke kō koko
• Ka momona o ke kino a puni ka pūhaka.
• Nā pae cholesterol ʻole.

I loko o kekahi o nā hoʻokolohua mua i hoʻolālā ʻia e ʻike i ke ʻano o ka hopena o ka meaʻai ketogenic i ka hoʻoikaika ʻana i ka insulin, ua nānā nā mea noiʻi i nā meaʻai maʻamau o 10 mau mea momona me ka maʻi diabetes type 2 no hoʻokahi pule piha. Ua hahai ka poʻe i komo i nā meaʻai ketogenic momona momona no ʻelua pule.

Ua ʻike nā mea noiʻi i nā mea komo i ke keto ( ³² ):

• ʻAi maoli lākou i ka 30% ka liʻiliʻi o nā calorie (mai ka awelika o 3111 kcal / lā a i 2164 kcal / lā)
• Ua nalowale lākou i ka awelika kokoke i 1,8 kg i nā lā 14 wale nō
• Ua hoʻomaikaʻi lākou i ko lākou ʻike insulin e 75%.
• Ua emi ko lākou hemoglobin A1c mai 7.3% a i 6.8%
• Ua hoʻohaʻahaʻa lākou i kā lākou triglycerides awelika e 35% a me ka cholesterol holoʻokoʻa e 10%

ʻO ka hui pū ʻana o ka meaʻai haʻahaʻa a me ka pohō kaumaha maoli i kaulike i ka pae o ka insulin o kēia poʻe komo a hiki i ko lākou kino ke hoʻohana hou i ka insulin i ke ala kūpono, me ka ʻole o ka lāʻau.

Ma kekahi noiʻi ʻē aʻe, ua hāʻawi wale ʻia nā poʻe 83 i ke kaumaha nui a i ʻole ka momona me ka cholesterol kiʻekiʻe i hoʻokahi o ʻekolu mau meaʻai like-calorie no ʻewalu pule ( ³³ ):

1. ʻO kahi meaʻai haʻahaʻa haʻahaʻa haʻahaʻa, kiʻekiʻe-carbohydrate (70% carbs, 20% protein, 10% fat)
2. ʻO ka meaʻai kiʻekiʻe i nā momona unsaturated akā haʻahaʻa i loko o nā kalapona (50% carbohydrates, 30% fat, 20% protein)
3. ʻO kahi meaʻai haʻahaʻa haʻahaʻa loa e like me ke keto (61% momona, 35% protein, 4% mau kalapona)

ʻO ka ʻepekema ma hope o ka ʻai ʻana i ka insulin resistance

Ua ʻike nā mea noiʻi ua hoʻohaʻahaʻa ka poʻe i komo i ka ʻai keto i kā lākou triglycerides ma mua o nā meaʻai ʻelua a hoʻohaʻahaʻa i kā lākou insulin hoʻokēʻai e 33%.

ʻO ka poʻe ma kahi momona momona, haʻahaʻa-carbohydrate ʻai i hoʻohaʻahaʻa i kā lākou mau pae insulin hoʻokēʻai (e 19%), akā ʻaʻohe hopena o ka ʻai haʻahaʻa haʻahaʻa i ka hoʻohaʻahaʻa ʻana i nā pae insulin.

Eia kekahi, ʻo ka meaʻai haʻahaʻa haʻahaʻa i hoʻoulu i ka insulin maikaʻi loa a me nā pane kōpaʻa koko ma hope o ka ʻai ʻana, ʻo ia hoʻi, ua hōʻike nā mea komo i nā hōʻailona o ka maʻalahi o ka insulin.

Hōʻike pū kēia noiʻi ʻaʻole ʻo ka pili ʻana i nā momona unsaturated ka pane. Pono kou kino i nā ʻano momona maikaʻi ʻekolu (saturated, monounsaturated, a polyunsaturated) i mea e ulu ai, a mai makaʻu ʻoe e hoʻonui i kou ʻai ʻana i nā momona momona ma ke keto, mai nā hua niu, nā ʻoki momona o ka ʻiʻo, a i ʻole ke kokoleka ʻeleʻele.

Ua loaʻa i ka ʻepekema i kēia manawa Ua hōʻole ʻia ka moʻolelo kahiko e pili ana ka momona momona i ka maʻi puʻuwai a me nā pilikia metabolic ʻē aʻe.

ʻO ka hoʻohuli ʻana i kou kūpaʻa insulin, hiki iā ʻoe ke hoʻololi i kāu maʻi diabetes type 2.

#2: Hiki ke kōkua ʻo Keto i ka hoʻohuli ʻana i ka maʻi maʻi type 2

Ma ke aʻo ʻana o nā poʻe paona nui me ka maʻi maʻi type 2, ua hoʻomaikaʻi ka meaʻai ketogenic haʻahaʻa-carbohydrate (LCKD) i ko lākou hoʻokele kōpaʻa koko a ʻo ka hapa nui o lākou (17 o 21 i hoʻopau i ka hoʻāʻo) hoʻemi a hoʻopau loa i kā lākou lāʻau maʻi diabetes i 16 wale nō. pule ( ³⁴ ).

Ua hōʻailona ka poʻe noiʻi i kahi LCKD ma ke ʻano he "kūpono i ka hoʻohaʻahaʻa ʻana i ka glucose koko" no ka mea:

• Ua nalowale lākou he 9 Kg pākahi
• Ua hoʻohaʻahaʻa lākou i ko lākou pae koko koko ma kahi o 16%.
• Ua hoʻohaʻahaʻa lākou i kā lākou triglycerides e 42%.

Ua hōʻike ʻia kekahi hoʻāʻo ʻana ʻoiai ʻo ka hahai ʻana i ka meaʻai me nā meaʻai haʻahaʻa-glycemic hiki ke kōkua i ka mālama ʻana i ke kō koko a hōʻemi a hoʻopau paha i ka lāʻau maʻi diabetes type 2, ʻo ka ʻai ketogenic haʻahaʻa haʻahaʻa i hana pinepine ʻia kēia, a loaʻa iā ia ka makana LCKD. no ka "kūpono i ka hoʻomaikaʻi ʻana a me ka hoʻohuli ʻana i ka maʻi diabetes type 2." ( ³⁵ )

A i ka wā i noi ʻia ai nā wāhine paʻa haʻahaʻa e hahai i kekahi o nā meaʻai ʻelua: he LCKD a i ʻole ka momona momona no nā pule ʻehā, ʻoi aku ka maikaʻi o ka naʻau o ka insulin i ka ʻai haʻahaʻa. Ma ka ʻaoʻao ʻē aʻe, ua hoʻonui ka ʻai haʻahaʻa momona i ka glucose hoʻokē ʻai, ka insulin, a me ka hoʻoikaika ʻana i ka insulin, ʻo ke kūʻē piha o ka mea āu e makemake ai e hana ( ³⁶ ).

I ka pōkole, ʻo ke ala haʻahaʻa momona, kiʻekiʻe-carb (LFHC) kahi meaʻai weliweli no ka pale ʻana i ka insulin, ʻoiai ʻo keto ka mea maikaʻi loa.

I ka hoʻomaka ʻana o kāu insulin a me ke kō koko koko e maʻamau i ka ʻai ketogenic, a hoʻololi kou kino i ka hoʻohana ʻana i ka momona no ka wahie, e lilo maoli nō ʻoe i ke kaumaha, ʻo ia hoʻi ka mea e hōʻemi ai i ka pale ʻana o ka insulin.

#3: Hoʻomaka ʻo Keto i ka hoʻemi paona kūlohelohe

Mālama mau kou kino iā ia iho.

ʻO ka mea pōʻino, ke loaʻa iā ʻoe ka nui o ka glucose i loko o kou koko, mālama kou kino i kēlā wahie keu no ka hope ma ke ʻano o nā pūnae momona. ʻO ia ke kumu e ulu pinepine ai ka hoʻoikaika ʻana o ka insulin i ka wā e loaʻa ai ke kaumaha ( ³⁷ ).

ʻO ia hoʻi ke kiʻekiʻe ke kiʻekiʻe o ke kō koko a kau ʻia kāu insulin ma ka hale, ʻaʻole hiki iā ʻoe ke lilo i ke kaumaha. ʻO ka insulin kahi hormone mālama, ma hope o nā mea a pau.

No laila ke hoʻopilikia nei kēia mau mea mālama i kou kino, ʻaʻole kōkua.

A eia ke kicker maoli: Ke kaumaha ʻoe a paʻakikī paha, ma muli paha o kou kūʻē ʻana i ka insulin, hoʻomaka kāu mau momona momona e kōkua i kou kūʻē ʻana i ka insulin.

ʻO ke kuleana o ka momona visceral

ʻO ka lawe ʻana i ka momona o ke kino a puni kou ʻōpū a ma waena o kou mau ʻōpū e hoʻokuʻu i nā tona o nā momona momona manuahi a me nā hormones i loko o kāu ʻōnaehana. A manaʻo he aha?

Ua ʻike ʻia lākou e hoʻoikaika i ka pale ʻana i ka insulin.

ʻO ka momona visceral ua aneane like me ka pōʻino e like me ke kō ponoʻī, no ka mea, ke ʻike nei nā ʻepekema i kēia manawa "hoʻopili ikaika ka momona o ka ʻōpū me ke kū ʻana o ka insulin a me ka maʻi diabetes type 2 ( ³⁸ ) ".

I ka wā i makemake ai ka poʻe noiʻi i hoʻokahi haʻawina e ʻike inā pili nā waihona momona i ka insulin resistance, ua ana lākou i ka momona momona o ka ʻiʻo visceral abdominal, ka ʻiʻo adipose maʻamau, a me ka ʻūhā adipose.

Ua ʻike lākou no kēlā me kēia piʻi ʻana o ka momona visceral, aia he 80% ka piʻi ʻana o ka hiki ke kū i ka insulin.

A e kiʻi i kēia: ʻO ka poʻe maʻi me ka momona kiʻekiʻe o ka momona ma nā wahi ʻē aʻe i hoʻohaʻahaʻa i ko lākou kūlana o ka IR ma 48% a ʻo ka poʻe me ka momona ʻūhā nui aʻe ma mua o nā momona ʻē aʻe he 50% ka liʻiliʻi o ka IR ( ³⁹ ).

ʻO ka mea nui, ʻo ka momona o ka ʻōpū = ʻoi aku ka nui o ka manawa e hoʻomohala ai i ka pale ʻana i ka insulin.

Hiki i ke Keto ke hoʻomaikaʻi i ka momona momona

ʻO ka hana maʻalahi e hoʻopau i kēia mau waihona momona ʻo ka hoʻokaʻawale ʻana i nā hale kūʻai glucose o ke kino. A laila hiki i kou kino ke hoʻomaka e puhi i ka momona no ka wahie.

ʻO ia ka mea e hana ai ka meaʻai ketogenic.

Hana maikaʻi ka ʻai ketogenic no Kaumaha emi a me ka ka mālama ʻana i ka metabolism no ka mea, aia ʻoe i ke ketosis, ʻo ʻoe:

• Hoʻopau ʻoe i ka momona no ka ikehu
• ʻAi ʻoe i nā calorie liʻiliʻi i kēlā me kēia lā
• Hoʻopau ʻoe i ka makemake
• Kāohi ʻoe i kou ʻai ʻano kūlohelohe

E ulu maikaʻi kou kino ma kāu mau hale kūʻai momona no laila hiki iā ia ke hoʻohālikelike i kou koko koko a me nā pae insulin i ka wā e nalowale ana ʻoe.

Inā mākaukau ʻoe e hoʻomaka e hahai i ka meaʻai ketogenic e hōʻemi i kou kūpaʻa ʻana i ka insulin a mālama i kou kaumaha, e hahai i kēia papaʻai ketogenic 7 lā e lilo i ke kaumaha.

ʻO ka hele ʻana i ka keto me kahi hoʻolālā meaʻai paʻa e lawe i ka nui o nā mea i ʻike ʻole ʻia mai ka hoʻohālikelike a hiki iā ʻoe ke nānā aku i ka mea nui: hoʻomaikaʻi i kou olakino.

ʻO ka poho kaumaha ka helu hoʻokahi no ka hoʻohuli ʻana i ke kūpaʻa o ka insulin a me ka maʻi maʻi type 2, akā aia kekahi mau hana ʻē aʻe e kōkua iā ʻoe e hoʻi hou i ke ala.

Hoʻololi ka nohona maʻalahi e lanakila i ka pale ʻana i ka insulin

ʻAʻole pono ʻoe e noho me ke kū ʻana o ka insulin a me ka maʻi maʻi type 2 mau loa. Hiki ke hoʻomaikaʻi ʻia nā mea ʻelua i ka hapa nui o nā poʻe me nā loli maʻalahi i ka meaʻai a me ka nohona.

Me kāu ʻai ketogenic:

• Hoʻokomo i ka liʻiliʻi he 30 mau minuke o ka hoʻoikaika kino i kēlā me kēia lā. Ma waho aʻe o ka meaʻai, ʻo ka hana i kēlā me kēia lā ka helu ʻekahi o ka naʻau o ka insulin ( ⁴⁰ ). ʻO ka hana haʻahaʻa e hoʻopau i ka glucose lana manuahi i ke kahe koko e hoʻohaʻahaʻa i ke kiʻekiʻe o ke kō koko a hoʻonui i ka ʻike insulin ( ⁴¹ ). Hiki i kahi kau wela hoʻokahi ke hoʻonui i ka lawe ʻana i ka glucose a hiki i 40% ( ⁴² ). ʻO ka lilo ʻana o ka momona o ka ʻōpū e hoʻohaʻahaʻa i kāu RI ( ⁴³ ).
• Uoki ka puhipaka. Hoʻonui kēia ʻano hana ʻino i kou kūpaʻa insulin ( ⁴⁴ ).
• E hoʻomaikaʻi i kāu hiamoe. Pono e maʻalahi kēia ke ʻoki ʻoe i nā kaʻa a hoʻomaka i ka hoʻoikaika kino. Ua hōʻike ʻia kahi haʻawina ʻo ka hapa ʻole o ka hiamoe no ka pō hoʻokahi i alakaʻi i ka hoʻoikaika ʻana i ka insulin i nā kumuhana olakino, no laila e noʻonoʻo ʻoe i kāu mea e hana nei i kou kino inā ua kaumaha ʻoe a loaʻa ʻole kahi papa moe hiamoe ( ⁴⁵ ).
• E ho'āʻo i ka hoʻokē ʻai manawaleʻa. Ua hōʻike kēia hana i nā hopena hoʻohiki e pili ana i ka naʻau o ka insulin a me ke kaumaha o ke kaumaha ( ⁴⁶ ).
• E ho'ēmi i kou kaumaha. Hoʻonui ke koʻikoʻi i ke koko koko a me ka cortisol hormone stress, kahi e hoʻoulu ai i ka mālama ʻana i ka momona i lawa ka ikehu o kou kino e "holo aku i ka pilikia." Hoʻopili ke koʻikoʻi me ke kiʻekiʻe o ka glucose koko a me nā pae insulin ( ⁴⁷ ). Ua hōʻike ʻia ka yoga a me ka noʻonoʻo ʻana i ka hoʻomaikaʻi ʻana i ke koko a me ka pale ʻana i ka insulin ( ⁴⁸ ).

ʻAʻole kēia mau hoʻololi ola paʻakikī. He mau ʻanuʻu ia e hiki ai i nā kānaka a pau ke ola i kahi ola lōʻihi a olakino me ka liʻiliʻi o nā maʻi maʻi.

ʻAi kūʻē i ka insulin: hopena

He pilikia koʻikoʻi ka pale ʻana i ka insulin ʻaʻole wale ʻoe a me kou ʻohana, akā i ka honua holoʻokoʻa. Me ka ʻole o ka hana kūpono, hiki i ke kūʻē ʻana o ka insulin i ka wā lōʻihi ke alakaʻi i ka maʻi diabetes type 2, ka maʻi cardiovascular, a me ka make mua.

ʻO ka nūhou maikaʻi, ʻo ka hoʻololi ʻana i ka nohona maʻalahi a me ka hoʻohana ʻana i ka meaʻai ketogenic haʻahaʻa, momona momona hiki ke kōkua iā ʻoe e hoʻopaʻa i ke kiʻekiʻe o ke kō koko a hoʻohaʻahaʻa i kāu mau pae insulin i hiki ai iā ʻoe ke lilo hou i ka insulin, a hoʻopau i kēlā mau ʻōlelo kuhikuhi pipiʻi. . ʻO kēlā me kēia haʻawina i kūkākūkā ʻia ma kēia ʻatikala i hōʻike ʻia i ka ʻoiaʻiʻo ʻaʻole hana nā meaʻai haʻahaʻa momona e hoʻomalu i kou kūpaʻa insulin e like me nā meaʻai haʻahaʻa-carb. No laila e nānā i ka kuhikuhi ho'ākāka o ka ʻai ketogenic e ʻike i nā mea e hoʻomaka ai i kēia lā.